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You Can Lose Weight

August 31, 2002 -- Excess carbohydrates, such as breads, cereals, and pasta [the worst being sugar and white flour products] make you fat. Eating excess carbohydrates generates signals in your body that make it more difficult to access stored body fat for energy - even if you restrict your calories.

On a low carbohydrate diet you can eat enough to feel full and still lose fat, without counting calories or fat grams.

Carbohydrates include sweets, pasta, underground vegetables, and some fruit. Your accessible carbohydrates are stored in your liver, which has a carbohydrate storage capacity of 60-90 grams. This is equivalent to 2 cups of cooked pasta, or three regular-size candy bars. This represents your total reserve capacity to keep the brain working properly. Any more than this and it gets stored in fatty tissue.

A high carbohydrate meal or snack generates a rise in blood sugar. This makes the pancreas secrete insulin, which is a storage hormone, its purpose to conserve excess carbohydrate calories by storing them as body fat.

Insulin serves a second purpose, which is to signal the body to not release any stored fat. These high insulin levels also suppress glucagons and growth hormone. Glucagons burn fat and sugar. Growth hormone develops muscles and builds new muscle mass.

As insulin rises, blood sugar falls, causing a feeling of hunger. This can occur only a couple of hours after a meal. Then this often causes cravings for sweets, chocolate, or caffeine. This will lead to snacking, usually on more carbohydrates. If this is chronic, you will never lose your excess fat and your energy is adversely affected.

Refined foods have a more pronounced effect because they lack natural fiber. Fiber with carbohydrates reduces the blood sugar reactions. Low-fat diets cause quicker digestion of carbohydrates in the form of sugar.

Adding fats to the diets slows down this process and this moderates the insulin reaction.

The most effective solution is to eliminate refined sugar in your diet and keep other carbohydrates to about 40% of the diet.

Each individual response varies so that some people must restrict their carbohydrate intake to below 40%, sometimes to as low as 20%.

People evolved for hundreds of thousands of years on a diet consisting entirely of meat and vegetables.

You should have protein at every meal, not exceeding your total daily requirement. This should be 35-200 grams per day, depending on your weight and your daily level of activity.

The breakdown products of caffeine increase insulin levels. If you're a heavy coffee drinker, gradually reduce the amount until your intake is zero. It is recommended that we drink at least 64 ounces of pure water per day.

A return to an evolutionary-based diet, the diet of our prehistoric ancestors; lean meats, seafood, fish, vegetables, fruits, raw nuts and seeds, is the ideal diet.


Dr. Brasco
Dr. Maffetone: 'In Fitness and in Health'
Dr. Joseph Mercola.
Dr. Sears: 'Enter The Zone'.

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